Derval O'Rourke: End your September reset on a high with a full-body workout

The final instalment of Derval O’Rourke’s four-week exercise programme is here

 Derval O’Rourke demonstrates a arm and ab exercise from her September reset exercise programme, exclusively created for the Irish Examiner. Picture Chani Anderson

Olympian Derval O’Rourke is back with another full-body workout to wrap up our four-week reset programme, and we promise it will leave you feeling on a high.

O’Rourke says those who took part should be proud of themselves for carving out time to prioritise their health and wellbeing, even on those busy or stressful days where doing so may have felt overwhelming.

Those of us who have taken on the programme have learned that it only takes 10 minutes per day to move your body and get those endorphins going — something experts say not only benefits your physical health, but your mental health too.

“You should be proud that you have started, challenged yourself, or made this time for yourself. Well done for getting started,” O’Rourke says.

“Now is your time to keep the momentum going. No one is going to make you exercise — you are the person to help yourself move and feel good. Take ownership of your exercise and carve out those few minutes to get it done.”

Sharing her tips on how to stay motivated to exercise after the programme has ended, O’Rourke says: “Aim to move every single day, whether that is simply a walk for 10 minutes or a more structured approach with follow-along exercises.

“Think of exercise and movement as a part of your day in the same way that your lunch is.

“Remember, every minute is beneficial, so no matter how small, just get yourself going.”

Much is to be gained from taking even a small amount of exercise each day, she says: “There are loads of benefits for your body and mind when you exercise regularly. From strong bones and muscles to improve cardiovascular health, and to help you live longer.

“For me, a key benefit is the mood enhancement I get from exercise. Exercise releases feel-good chemicals in the brain.”

Derval’s wellness tip: Don’t worry about taking time off. People often associate rest with being lazy. Everyone needs time to recover physically and mentally from the various pressures in their lives.

The exercise

Warm-up

• Roll your neck clockwise and then anti-clockwise to get a gentle stretch in the neck;
• Next, roll your shoulders backwards and then forwards;
• Move into some arm rotations, rotating them backwards and then forward;
• Circle your hips, clockwise and anti-clockwise;
• Slightly bend the knees, place your hands on your knees and then circle your knees, clockwise and anti-clockwise;
• Stretch your left arm in front of you, hand pointing to the ceiling, and use your right hand to pull back on the left-hand fingers, giving them a nice stretch. 
• Point the same hand to the floor, and repeat. Next, alternate sides, stretching your right arm out in front of you, and repeat;
• Do some jumping jacks (whatever feels comfortable) on the spot to get the heart rate up.

Full-body workout

Between each round of exercises, jog on the spot for one minute.

Choose a weight that is appropriate for you, such as 2kg, 4kg, or 5kg dumbbells.

Exercise one - courtesy squat to overhead press

• Start by choosing a weight (Derval works here with a 5kg single dumbbell);
• Hold the dumbbell in both hands at chest height and close to your body. Place your feet shoulder-width apart;
• Take one leg behind and across your body, squatting into the movement. Try to get your knee as close to the ground as possible while performing this exercise. You should feel this in your glutes and quads;
• Come back to standing position and press both arms straight over your head. You should feel this in your arms;
• Continue this movement for 45 seconds to 60 seconds.

Exercise two - burpee

• Start with your legs shoulder-width apart. Slightly bend your knees as you bring your hands down to the mat;
• Choose to walk your feet out behind you (one leg at a time) or do a fast burpee by kicking your legs back into a high-plank position;
• Bend your elbows and bring your body toward the floor, essentially performing the bottom part of a push-up. Keep your body straight and your core tight;
• Rise back to high plank. Focus on keeping your body straight;
• Return to a squat position. Jump your legs forward. When you land, make sure your feet are flat on the floor;
• Jump. Reach your arms up as you launch toward the ceiling. Land in the original standing position and repeat the exercise for 45 seconds to 60 seconds.

Exercise three - row to kickback

• Take a dumbbell in one hand (right hand for this guide on how to perform the movement);
• Take a small step forward on your left leg (the leg opposite to the arm you are holding the dumbbell in) and bend your left knee slightly. Take a small step back on your right leg, keeping your foot in line with your glutes. Small bend in the right knee;
• Bring your arm down in front of your body, in line with your shoulder. Lift the dumbbell straight up to chest level in a ‘row’ movement, squeezing your shoulder blades as you do. Be sure to keep your elbow in and pointed upward. Don’t arch your back;
• Straighten your arm behind you, with your palms facing in. Your arm should be parallel to the floor. Then bend your elbow to return the weight to your chest;
• Lower your weight and extend your arms to return to the starting position. Do 10 reps on each arm.

Cool down

• Jog on the spot. Stretch your arms up to the sky. 
• Then stretch your arms down to touch your toes. 
• Back up to the sky and continue to jog on the spot;
• Take a few minutes to stretch if you feel you need to stretch any particular muscles in your body.

Breda’s experience

Breda Graham, Irish Examiner Lifestyle reporter pictured in the Marina Park as she practices the exercise routine in week 4 of Derval O’Rourke’s September reset. Picture Chani Anderson

Lifestyle writer Breda Graham is following Derval’s workout routine each week and sharing her account of the physical and mental differences she notices on a weekly basis.

I can’t believe we’re already on the final week of Derval’s four-week workout programme — where did that time go?

This week, Derval is bringing me right back to where it all began in week one of the programme with another full-body workout, reminding me that I have come full circle.

I prioritised those 10 minutes with Derval, no matter what. I showed up for myself — body and mind. And it paid off.

Here I am, completing the programme with a workout that engages my glutes, quads, arms, and back, leaving me feeling energised and ready to take on the day.

I found this 10-minute workout to be less challenging than last week’s. I felt more focused on getting my workouts in and took more control in prioritising my wellbeing. I was back on track.

Even a recent work trip to London didn’t stop that. Despite a busy schedule, I took control of the narrative by promising myself that I would stick to those 10 minutes daily, which, along with some lovely strolls around the city, allowed me to move my body intentionally while doing wonders for my energy levels and mood.

What struck me most during these four weeks is how much easier it can be to prioritise yourself, once it becomes a non-negotiable and part of your daily routine.

I used to take an all-or-nothing approach to working out. If I missed a few days in the gym or indulged too much while away, I’d feel the guilt of falling behind on my goals, and I’d want to throw in the towel.

This programme has taught me that even on busy days, dedicating 10 minutes to movement in the morning can keep me on track and help set me up for a better, more productive day overall.

From now on, I plan to incorporate Derval’s exercises into my gym and home workouts, as well as her helpful tips into my everyday life.